What type of yogurt is good for gaining weight?

October 16, 2025 •

3 min read

Recent studies have shown that consuming full-fat dairy, including yogurt, is associated with a lower risk of weight gain compared to low-fat alternatives, making it a powerful tool for those wondering what type of yogurt is good for gaining weight. This is because the higher fat and calorie content can help achieve the necessary caloric surplus.

Quick Summary

Full-fat Greek yogurt is the best type for weight gain due to its high protein and calorie density. Adding calorie-rich toppings like nuts, seeds, and dried fruits further boosts its nutritional value, aiding in a healthy caloric surplus for muscle growth.

Key Points

Choose Full-Fat Greek Yogurt: This variant is higher in calories and protein than other yogurts, making it ideal for creating a caloric surplus for weight gain.
Enhance with Calorie-Dense Toppings: Boost your yogurt's caloric value by adding nuts, nut butter, seeds, dried fruits, granola, or a drizzle of honey.
Avoid Sugary Low-Fat Options: Low-fat yogurts often have added sugars to improve flavor and are less calorie-dense, making them less effective for weight gain.
Incorporate into Recipes: Use full-fat Greek yogurt in high-calorie smoothies, overnight oats, and creamy dips to increase your daily energy intake easily.
Maintain Consistency: Healthy weight gain requires a consistent caloric surplus over time. Regularly incorporating high-calorie yogurt into your diet is a simple strategy to support this goal.
Prioritize Quality Fats: The healthy fats in full-fat yogurt are not only calorie-dense but also contribute to increased satiety and hormone regulation.

Why Full-Fat Greek Yogurt Is Ideal for Weight Gain

For those aiming to increase body mass, full-fat Greek yogurt is highly recommended. It is significantly higher in calories and fat compared to low-fat options, which is crucial for creating a caloric surplus necessary for weight gain. The straining process of Greek yogurt also results in a thicker product with a greater protein concentration, essential for muscle repair and growth, especially when combined with strength training. A typical 170-gram serving of plain, full-fat Greek yogurt offers approximately 165 calories and 15 grams of protein.

The Nutritional Edge of Full-Fat

Choosing full-fat yogurt is a strategic approach for weight gain. Low-fat and fat-free versions often compensate for lost flavor by adding sugar. Healthy fats in full-fat yogurt contribute to overall health, hormone regulation, and provide more energy per gram. They also promote satiety, helping prevent snacking on less healthy options.

Power Up Your Yogurt: High-Calorie Add-ins

Enhancing your yogurt with nutrient-dense toppings is an effective way to boost its calorie content. Transform a simple bowl of full-fat Greek yogurt into a calorie-rich meal or snack with the following additions:

Nuts and Nut Butters: Add almonds, walnuts, cashews, or peanut butter for healthy fats and calories.
Seeds: Chia seeds, flaxseed, and sunflower seeds provide fats, fiber, and texture.
Granola: Choose whole-grain options with nuts and seeds for a calorie-dense crunch.
Dried Fruit: Raisins, dates, apricots, and cranberries are high in natural sugars and calories.
Honey or Maple Syrup: A moderate drizzle adds sweetness and calories.
Fresh Fruit: Bananas and berries offer vitamins and natural sweetness.

Comparison Table: Full-Fat vs. Low-Fat Yogurt

The following table provides a general nutritional comparison between plain Greek yogurt varieties, keeping in mind that values can differ by brand.


Feature	Plain, Full-Fat Greek Yogurt	Plain, Low-Fat Greek Yogurt
Calories (per 170g)	~165 kcal	~90-130 kcal
Protein (per 170g)	~15g	~14-16g
Fat Content (per 170g)	~9-11g	~0-2g
Added Sugar	Generally 0g (Plain)	Can be high in flavored versions
Satiety	Higher due to fat content	Lower, can lead to increased hunger
Best for Weight Gain?	Yes, higher calorie density	No, less calorie dense

Beyond the Bowl: Using Yogurt in Other Recipes

Full-fat Greek yogurt can be incorporated into various recipes to help increase calorie intake:

High-Calorie Smoothies: Blend with milk, fruit, nut butter, and protein powder.
Overnight Oats: Combine with oats, seeds, milk, and toppings.
Healthy Dips: Use as a base for creamy, calorie-boosting dips.

The Importance of Consistency

Achieving healthy weight gain requires consistent effort and consuming more calories than your body burns. Regularly incorporating high-calorie yogurt and its toppings into your daily diet is an effective way to support this. While high-fat options aid weight gain, prioritize healthy fats over excessive added sugars. Consulting a registered dietitian can provide personalized guidance.

Conclusion

Full-fat Greek yogurt is an excellent option for healthy weight gain due to its high protein and calorie content. When combined with calorie-dense add-ins like nuts, seeds, and dried fruits, it effectively contributes to a necessary caloric surplus. Its versatility allows for easy integration into various meals and snacks, supporting consistent calorie intake. Opt for plain, unsweetened yogurt to manage sugar intake and consult a professional for tailored advice.

Visit Healthline for more healthy weight gain tips

Frequently Asked Questions

Yes, Greek yogurt is generally better for weight gain than regular yogurt. It is thicker and has higher protein and fat content, especially in its full-fat form, making it more calorie-dense.

You can increase the calories in your yogurt by adding high-calorie ingredients. Good options include nuts, nut butters, granola, seeds (like chia and flaxseed), dried fruits, and honey or maple syrup.

Yes, eating high-protein yogurt can help build muscle, particularly when combined with strength training. The protein is essential for repairing and building new muscle tissue.

For weight gain, you should choose full-fat yogurt over low-fat or fat-free versions. Full-fat yogurt contains more calories and satiating fats, helping you achieve a caloric surplus more easily.

Healthy toppings include nuts (almonds, walnuts), seeds (chia, flax), dried fruit, granola, nut butter, and a drizzle of honey. Fresh fruit like bananas and berries also add nutrients and natural sweetness.

Yes, adding full-fat Greek yogurt to a smoothie is an excellent way to boost protein and calorie content. You can blend it with whole milk, fruit, and nut butter for a high-calorie shake.

While probiotics are primarily known for aiding gut health and potentially impacting weight management, their main contribution to weight gain is indirect. The overall nutrient profile of the yogurt, especially full-fat types, is what directly helps with increasing calories.